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Posts by Admin

Wednesday 07-15-2020 WOD

Warm-up AMRAP x 6 MINUTES 8 Alt. Samson Stretch 8/8 Single Arm Ring Rows 8 Air Squats 8 Hammer Curls Strength 6-4-2-6-4-2 Front Squat for load: #1: 2 reps Workout… Continue reading

July 12, 2020 / W.O.D.
Tuesday 07-14-2020 WOD

Warm-up3 SETS:30 KB Deadlifts:30 Russian KBS:30 Up-Downs StrengthEVERY 1:30 x 7 SETS2 Deadlifts+2 Hang Power Cleans+4 Front Rack Reverse Lunges (Score is Weight) Workout4 ROUNDS FOR TIME300m Row20 Up-Downs10 Front… Continue reading

July 12, 2020 / W.O.D.
Monday 07-13-2020 WOD

Warm-upON A 5:00 RUNNING CLOCK…250m Row50 Jumping Jacks40 Mountain Climbers20 Up-Downs10 DB Renegade Rows* *1 Rep = Row (R) + Row (L) + Push-up. Strength5-5-5-5Bench Press for load:#1: 5 reps… Continue reading

July 12, 2020 / W.O.D.
Sunday 07-12-2020 WOD

Warm-up AMRAP x 6 MINUTES 20 Single-Unders* 10 Kip Swings 10 Alt. Step-Ups 10 Alt. Plank Shoulder Taps *Switch to Double-Unders at the 3:00 mark Strength EMOM x 9 MINUTES… Continue reading

July 5, 2020 / W.O.D.
Saturday 07-11-2020 WOD

Warm-up3 ROUNDS (6 MINUTE CAP)5 Burpees over Slam Ball10 Slam Ball Deadlifts10 Cal Row:30 Overhead Slam Ball Hold StrengthEVERY 2:30 x 4 SETS10 Tricep Kickbacks10 DB Front Raises10 DB Hammer… Continue reading

July 5, 2020 / W.O.D.
Friday 07-10-2020 WOD

Warm-up AMRAP x 7 MINUTES 8/8 SA DB DL 8/8 SA Ring Rows 16 Walking Lunges 20 Mountain Climbers Strength 6-6-6-6 Bench Press for load: #1: 6 reps Workout EMOM… Continue reading

July 5, 2020 / W.O.D.
Thursday 07-09-2020 WOD

Warm-up 2-3 ROUNDS FOR QUALITY (5 MINUTE CAP) 15 Air Squats 30 Mountain Climbers 15 KB Deadlifts 15 Russian KBS Strength 7-5-3-7-5-3 Deadlift for load: #1: 3 reps Workout AMRAP… Continue reading

July 5, 2020 / W.O.D.
Wednesday 07-08-2020 WOD

Warm-up AMRAP x 5 MINUTES 8 Barbell or DB Strict Press 10 Alt. Step-ups 12 Scap Push-ups 20m Shuttle Runs Strength 7-5-3-7-5-3 Push Press Push Press for load: #1: 3… Continue reading

July 5, 2020 / W.O.D.
Tuesday 07-07-2020 WOD

Warm-up 3 ROUNDS (6 MINUTE CAP) 200m Row 5/5 SA KB Deadlift 5/5 SA Russian KBS 10 Goblet Squats Strength 7-5-3-7-5-3 Front Squat for load: #1: 3 reps Workout FOR… Continue reading

July 5, 2020 / W.O.D.
Monday 07-06-2020 WOD

Warm-up AMRAP x 5 MINUTES 25 Jumping Jacks 10 Scap Push-ups 25 Mountain Climbers 10 Ring Rows Strength EMOM x 10 MINUTES 5 Hang Power Snatch (Score is Weight) Workout… Continue reading

July 5, 2020 / W.O.D.